8 is Enough!
This week’s Warrior Fitness Workout of the Week:
- 8 Pull-ups
- 8 Burpees
- 8 Mt. Climbers (left + right = 1 rep)
- 8 Jumonji Squat Jumps
- 8 Dumbbell Swings (4 each arm)
Complete 8 rounds as fast as possible. Rest as needed.
Jumonji Squat
Jump!
Modifying Your Workout
Conditioning workouts are supposed to suck. No doubt about it! They push your body to its limits and increase mental toughness. However, they should be approached incrementally, especially if you are not used to them. In this particular workout, I’d recommend that beginners cut the volume of repetitions in half. If you still find you are struggling, increase the rest period between rounds; try not to rest in between exercises, if you can help it. Additionally, you may perform 4 rounds to start and work your way up to 8. As you gain confidence and begin getting stronger, you can increase the number of repetitions and rounds, and decrease the rest periods. Change one variable at a time so you are not forcing your body to adjust too rapidly. Remember, injury is not the goal!
Notes: Make sure you warm-up with brief joint mobility session prior to the workout. Remember that when you sign up for our mailing list you receive a free sample chapter on Joint Mobility from my Warrior Fitness book!
For further information on the Workouts of the Week, please see our User Guide here.
2 Comments
Aaron Griffin
April 22, 2010This needs more pictures. I am unsure of what precisely you mean by the last 2.
Squat Jump: do you mean the Ichimonji Jump Squat from week #1?
Dumbell Swing: gonna need a bit more on this one.
Jon
April 22, 2010Absolutely right, Aaron. I added a couple pics for the Jumonji Squat Jump. Hope they are helpful. I will try to get pics of the dumbbell swings up over the weekend. Thanks!
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